4 Lat Pulldown ALTERNATIVES You Must Try!!
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The lat pulldown is one of the most classic lats and back building exercises performed in back workouts. That said, there are some limitations to the exercise when it comes to developing all of the muscles of your back. In this video, I’m going to show you four lat pulldown alternatives for a better back that you can use in addition to the classic exercise the very next time you train.
To start, there are many different ways to do even the traditional pulldown exercise. You can perform it with your hands gripped underhand for instance. This helps to activate the biceps a bit more allowing you to lift more weight while also getting an anatomically good stretch on the lats in the top position of the rep. You can grip overhand and do so either narrow or out wide. The wider you go the more likely you are to activate the teres major muscle (an important yet overlooked muscle of the back).
That said, there are many other things that you can do with the lat pulldown machine that aren’t exactly pulldown grip or width changes. For instance, you can begin by swapping out the attachment that you are using to perform the exercise. Don’t always use the default bar to perform your lat pulldown reps. Instead, try attaching a rope and doing what may be my favorite all time back exercise, the face pulldown. The face pulldown is a variation of the face pull (which is something that I recommend you do at the conclusion of every back workout you do). Instead of pulling purely horizontal as is often the case with the standard version of this, you’ll be getting a vertical pull and will be able to use slightly heavier weights here for more hypertrophy.
Next, you can keep the rope in place and perform a straight arm pulldown. The rope, by virtue of the fact that it hangs lower than the bar, gives your arms more room to travel up and down and therefore get a better contraction of the lats at the bottom. If you used the bar you likely would have to stop because you run out of room on the pulley at about upper chest height. This will limit the degree of contraction that you are able to get in your lats. Instead, with the rope you can squeeze your lats hard and get the hands down to about waist level for a stronger contraction on every rep.
Now you can always use the traditional bar attachment as well, just perform your exercises differently for a different effect. Here you would want to try the straight arm scapular strength pulldown. This may be the most grueling but effective of them all. This is a variation of an exercise I did on instagram that caught the attention of Sylvester Stallone. This works a key element of scapular strength that often gets overlooked. Not anymore.
Finally, the scapula pulldown is another one of those small muscle exercises that delivers big results. Try to pull the bar and shoulder blades down without bending your elbows. This forces the muscles of the mid and lower traps to do it correctly. These muscles of the back often do not get the work that they should. Doing this exercise this way will deliver big results in a short period of time.
For a complete workout that never overlooks the value of the small exercises while building your body into a ripped, athletic machine with the big exercises head to and get the athlean-x Training System. Start training like an athlete and see how much faster you can build muscle than with a normal training program.
For more videos on how to get wide lats and the best back exercises for getting rid of low back pain and building a big back be sure to subscribe to our channel here on youtube at
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1. Вертикальная тяга каната к лицу сидя с наклоном назад с внешним вращением плеча
2. Вертикальная тяга каната сидя на прямых руках
3. Вертикальная тяга бара сид средним хватом с выпрямлением рук вперед в нижней точке
4. Вертикальная тяга бара сидя средним хватом за счет сведения лопаток
Thanks!!
Balls to the face hurts…
Kept up with your microwaved food buddy lol
I LOVE WINSTROL
@4:30
amazing how this guy has 12M subscribers!
Jeff, how many sets and reps per day?
Yo, Jeff!
Can’t i do the same moves on cable?
Top quality physique that never makes me chuck!! 👏🏼👏🏼👏🏼
😆😆😆 imagine jeffrey trading jesse for 30 pounds of homemade pasta 😆😆😆😆😆😆😆😆😆😆
Hey Jeff – great website. Any advice for addressing one weaker side. I played racket sports all my life and right shoulder stronger than left and so left limits all my lifting. Thx.
Thanks mate I've been struggling with my left Rotator Cuff the pain when it freezes is excruciating but the Rope pull helps ease the pain, know age is against me being 58yrs old but my late pop god rest his soul got me into Dynamic Tension and Iron weights when I was 7yrs old some nights the pain brings tears to my eyes but I'm a die hard old school weight lifter any other advice will be greatly welcome regards Martin
3:44
Big nasty lmao
Next week on
“Lat pull downs are killing your gains”
another excellent video Jeff
Lolololol hilarious intro.
Jessie's hands look soft
For the last one, would you do it at the end of your workout? I do lat pull downs as my first exercise.
yo Jessie made it better and with gags. That's was funny – Jessie have to do more pranks…
The backnatomy
Lol I knew it was going to be a face pull.
Trade Jesse for Alpha guy on Jeremy Ethers page
The face pull the new Rick roll.
thanks..looking for some other types of cable movements to do since getting back to workingout. plus going for lighter weights and smoother moves in my older age is what im after..its the movement not the amount we move..thanks
3:00 Lat pulldown
Cup them from the bottom 🤣
1:15 Face pulldown
2:00 Straight arm pulldown
3:20 S.A.S.S. pulldowns
4:42 Scap pulldown
Turn the subtitles on
I can’t do any straight arm back workout well, maybe I should lower the weight, but it always just works(hurts) my triceps more
👍🏼👍🏼👌🏼thanks
John Dudley (arguably most famous archer/ bow hunter ever) does a pull up version of that last workout. Apparently it's vital to build for stabilization for archery….. just another motovater for any bow hunters on this page.
I think it would be interesting to get you and John Meadows together and do a video of a combined workout.
Best intro so far lmao
HAHAHAHA THE CUPPING WTF
Of course a face forward be recommended 😀
His back is shaped like the back of his hairline